Why You Need To Avoid Sugar

Last night I watched a documentary called ‘Fed Up’.  It’s about what’s really causing the obesity epidemic: sugar.  The information wasn’t new to me.  I’ve been studying nutrition for years and I know first-hand the damage sugar can do.  Watching this documentary got be pretty fired up though because it reminded me how the food companies are misleading people into eating foods that are not just making them too fat, but also slowly killing them.  These food companies particularly like to go after kids because they’re an easy target.  Let’s look at why you need to avoid sugar.

Why You Need To Avoid Sugar

  1. Sugar causes insulin resistance.

When you eat a diet high in sugar/carbs it causes your body to overproduce insulin.  Basically insulin takes sugar and turns it into fat for storage.  If your body is overproducing insulin you’ll be storing more fat and also possibly develop type 2 diabetes.

  1. Sugar causes heart disease.

I’ll bet you thought fat was responsible for heart disease.  Well guess what?  Too much sugar has been linked to fatal heart disease even in those who don’t appear to have a weight problem.  By the way, skinny/lean does not equal healthy.  There are a lot of skinny people out there who are struggling with the same health issues as obese people from eating a diet high in sugar.

  1. Sugar affects your cholesterol.

There is significant evidence that sugar will lower your HDL (your good cholesterol).  A high sugar/high carb diet will raise your triglycerides which is a better predictor of heart disease than total cholesterol.

  1. Sugar causes tooth decay.

Bacteria loves sugar.  If you’re eating a high sugar/high carb diet your feeding bacteria in your mouth that will cause cavities.

  1. Fructose causes non-alcoholic fatty liver disease (NAFLD)

For the first time ever, kids are developing fatty liver disease.  Normally fatty liver disease is a problem caused by too much alcohol.  Not anymore.  Fructose is fine when it’s consumed as fruit.  Fruit contains the necessary fibre, vitamins and minerals to allow your body to process it for energy.  It’s when fructose alone is added to foods that it becomes deadly.

  1. Sugar is linked to cancer.

Cancer cells can only survive off of sugar.  Eating sugar feeds cancer.

  1. Sugar makes you more hungry.

Sugar causes you to release more insulin (basically the fat storage hormone) and less leptin.  Leptin is a hormone that signals your brain that you’ve had enough to eat.  It suppresses the release of leptin so your brain is unaware that you’re actually full and will drive you to eat more.

  1. Sugar suppresses your immune system.

Sugar depletes your body of the nutrients it needs for a healthy immune system.  It also reduces your body’s ability to fight infection.

  1. Sugar can cause depression.

There is a direct link between blood sugar and mood.  If your blood sugar is going through spikes and lows daily your mood is going to be affected negatively.  A high sugar and therefore low nutrient diet will not provide the essential amino acids and vitamins you need for a stable mood.

  1. Sugar affects your gut flora.

Sugar feeds the bad bacteria in your gut and kills the good bacteria.  Your gut flora impacts your immunity, serotonin (your feel good hormone), allergies, bowel function, metabolic function and more.  Sugar throws your gut flora out of whack causing a myriad of problems.

  1. Sugar can cause macular degeneration.

Eat too much sugar and you’ll be needing glasses soon.

  1. Sugar causes wrinkles.

Did that get your attention?  Basically sugar attacks the fibres in elastin and collagen.  Elastin and collagen is what makes your skin supple so if they’re being destroyed by sugar the result is wrinkled skin.

  1. Sugar causes inflammation.

Inflammation is basically the root of all disease including cardiovascular disease, asthma, allergies, arthritis and many more.

  1. Sugar can affect your child’s IQ

There’s evidence that children eating a poor diet high in sugar and therefore low in essential nutrients may be associated with reductions in IQ in later childhood.

  1. Sugar can cause estrogen production in men.

Listen up men!  MOOBS (man boobs) are on the rise!  Don’t let it happen to you.

  1. Sugar causes kidney disease.

Sugar damages the microvascular vessels in the kidneys.  This affects your kidney’s ability  to regulate excretion of harmful wastes among other important things that healthy kidneys do.

  1. Sugar causes high blood pressure.

Most people blame salt for high blood pressure but in fact sugar is more strongly associated with hypertension.

  1. Sugar promotes acne.

When you eat too much sugar more oil is produced on your face leading to acne.

  1. Sugar can affect fertility.

Eating too much sugar can cause polycystic ovarian syndrome (PCOS) which can lead to infertility.

  1. Sugar can cause a drop in libido in men.

Guys!  Sugar can affect the ability for blood flow and cause nerve and hormone damage.  These are common causes in erectile dysfunction (ED).

Sugar Is Sugar Is Sugar

The processed food companies are just as bad as big tobacco used to be.  They’re producing and promoting a product that they know does extreme damage and may even cause death and their only concern is making more money.  They’ll put a healthy spin on sugar by naming it cane sugar, natural sugar, agave nectre or whatever.  In the end your body reacts exactly the same to any source of processed sugar.  Get your sugar from your fruit and treat the processed foods like the poison they are.  It’s time to take control and get healthy!

Wholey Fit Daily HIIT! Tabata!!


Warm-up for 5-10 minutes before you start and cool down and stretch for 5-10 minutes when you’re done. 

Do a Tabata set for each exercise.  Rest for a couple of minutes in between exercises.

Tabata 1.  Pushups
Tabata 2.  Squats
Tabata 3.  Burpees with a pushup

Why A 6 Week Fitness Plan Works!

A lot of people really want to get in shape and they’re super motivated to do it…..until that motivation starts to fade.  If this has happened to you don’t worry!  It’s not your fault!  If you want to succeed you need a clear plan and quite often one with a start and end date can really help escalate your progress.  Let’s look at why a 6 week fitness plan works!

Why A 6 Week Fitness Plan Works

To really get on point with your fitness program and to really feel excited about it most people do really well when they have a specific date to work towards.  This is not to say that you stop your fitness plan when you hit that date.  The idea here is to have a goal to work towards with a specific date attached to it so you have that motivation to stick with things when they get tough.

Here are some key points that a good fitness plan has that will almost guarantee success!

  1. Provides goals.

If you don’t have a clear goal how can you ever get to where you want to be.  Your goal needs to be specific, measurable, attainable, realistic and timely.  It needs to be something that you can achieve with a specific date by which to achieve it.  This will keep you focused and motivated when things get tough and they usually do get tough at some point.

  1. Provides structure.

You need structure if you want to succeed.  You need to know what to eat and how much.  You need to know when to workout and what exercises you need to do to achieve your goals.  You need to know how often and how hard to workout.  Without structure you’ll just be spinning your wheels and that won’t get you to where you want to go.

  1. Provides support.

The majority of people do best on a fitness program when they have support.  With a good 6 week program you’ll have the support of your coach as well as the other people who are participating it.  These will be the people you’ll lean on when you need them and lift up when they need lifting up.  It gives you a sense of purpose when you’re part of a group working towards a common goal.

Get On A Plan Now!

If you really want to be successful with your fitness get on a plan now.  I recommend 6 weeks because it’s long enough to change your habits, but not so long that it seems daunting.  Once you get through the 6 weeks you can start another 6 week program and so on.  I promise it’ll be way more fun than doing it on your own and you’ll be much more efficient.

Ready to join?  E-mail me at info@wholeyfit.ca

Wholey Fit Daily HIIT! Fun Challenge!

Challenge Yourself!!! 

Warm-up for 5-10 minutes before you start and cool down and stretch for 5-10 minutes when you’re done. 

Challenge Ladder (repeat as many times as you like) 

70 Pulsing Squats 

60 Mountain Climbers (1-2) 

50 Pulsing Glute Bridges  

40 Tricep Dips 

30 Speed Skaters (1-2) 

20 Side Lunges (1-2) 

1 min. Plank 

Wholey Fit Daily HIIT! Leg Day!

Leg Day! 

Warm-up for 5-10 minutes before you start and cool down and stretch for 5-10 minutes when you’re done. 

Complete 1-3 Rounds! 

1 minute Tire Runs 

50 Lunges (left then right) 

1 minute Tire Runs 

40 Lunges (left then right) 

1 minute Tire Runs 

30 Lunges (left then right) 

1 minute Mountain Climbers 

How To Eat To Get Results From Your Workout

You can work your butt off in the gym but if your nutrition isn’t dialed in you won’t get the results you could be getting.  It is possible to out-eat even the best workout routine so pay attention to what you’re putting into your body.  Let’s look at how to eat to get results from your workouts.

Pre-Workout Nutrition

What you eat before your workout can make or break your workout.  You need energy.  If you don’t eat enough you’ll feel sluggish.  If you eat too much you’ll feel sluggish and have to deal with gastrointestinal discomfort.  The main purposes of your pre-workout meal is to provide energy so you can perform at your best, help preserve/build muscle mass and help with your recovery.  You need to provide your body with carbs, protein and fat.  The amounts and sources will depend on how close to workout time it is.

  • 2-3 hours before:

This is when you can have a larger meal.  Try a palm sized portion of meat (or meat alternative if you’re vegetarian) with veggies (salad is good) and a half cup of starchy carbs such as potatoes or rice and a healthy fat such as a tablespoon of olive oil if you’re having salad or an ounce of nuts.

  • Less than 1 hour before:

If you have less than an hour before your workout you need something that you can digest more quickly. Try a cup of yogurt with some fruit, or a protein shake with some fruit.  You can make a great smoothie with protein powder, a banana and a bit of peanut (or other nut) butter.

During Your Workout

The main thing for the average person is to stay well hydrated while working out so water will do.  If you’re training for endurance and will be spending over 90 minutes working out or you’re going to be working out in extreme heat use a high-quality sport drink that has carbs, a bit of protein and electrolytes.

Post Workout Nutrition

It is essential that you refuel after your workouts so your body can repair itself and get stronger.  If you skip out on a healthy post workout meal you won’t get the results you could be getting and you risk injuring yourself or ending up sick.  Your post workout meal needs to help you recover, rehydrate and repair so your future performance won’t suffer.  I like to have a protein shake with a high glycemic carb such as a banana right after my workout.  The high glycemic carb makes your body release insulin and insulin is basically what’s going to deliver amino acids from your protein shake to your muscles so they can start repairing themselves.

Within the next 2 hours sit down and have a whole food meal that includes protein (meat, eggs, hemp), carbs (veggies as well as a starchy carb such as yams or rice) and a healthy fat (olive oil, avocado, nuts).  This 2 hour window is where your body will get the most benefit from your post workout nutrition.

Eat For Success!

When you’re trying to get fit and healthy working out is only a small part of it.  Your nutrition is actually about 80% of your success so make sure you’re paying attention to what you’re doing.  Work hard, eat hard and enjoy your amazing results!

Wholey Fit Daily HIIT! AMRAP & EMOM!

AMRAP Madness!

Warm-up for 5-10 minutes before you start and cool down and stretch for 5-10 minutes when you’re done.

6 Min AMRAP (as many rounds as possible)

24 Reverse Lunges (1-2) 
22 Dead Bugs (1-2)
20 Mountain Climbers (1-2)

7 Min EMOM 

8 Renegade Rows (each side)
8 Push Ups 
4 Squat Jumps 


15 Toe Touches
20 Bicycles 
25 Crunches 
30 Reverse crunches

Wholey Fit Daily HIIT! Ladder 10-1!


Warm-up for 5-10 minutes before you start and cool down and stretch for 5-10 minutes when you’re done. 

Ladder 10-1 

Tricep Push Ups 


Reverse Lunge (1-1) 

Frog Jumps 

Pike Pushups 

Why Your Fitness Routine Isn’t Working

Nothing is more frustrating than working your ass off in the gym but not getting the results you want.  Week after week you weigh and measure yourself and you see absolutely no changes.  You desperately want to know why your fitness routine isn’t working!

Why Your Fitness Routine Isn’t Working

  1. No clear plan.

If you want results from anything you need a plan.  You can’t go into the gym, hop on a few pieces of random equipment for a few sets and expect to get results from what you’re doing.  You need to figure out what your goals are and then put together a plan that focuses on those specific goals.  Make sure when you go into the gym you know exactly what exercises you need to do, how many reps, how many sets and what intensity you need to be working at.

  1. No intensity.

You need to be comfortable with being uncomfortable when it comes to working out.  You’re supposed to feel good pain when you’re working out: burning muscles and breathlessness for some of it.  You need to move and sweat!  Go for the heavy weights that cause momentary muscle failure after 6-10 reps.  Set up your cardio training so you push into breathlessness for 20-30 seconds and then recover and repeat.  You can do anything for 30 seconds!  Just make sure your form is proper and you’re feeling good pain, not bad pain.  Good pain is the burning muscles and breathlessness.  Bad pain is sharp pains in your joints, dizziness and nausea.

  1. You’re distracted.

Do you really think you can get the best results if you’re multitasking while you’re doing your workout?  When you workout, you need to be in the moment.  If you use your phone for music or you have your workout plan on it, put it on airplane mode and disable wifi during your workout.  Focus on what you’re doing and shut the rest of the world out!  This is your time to focus on you and take a break from whatever else is going on in your life.  Focus and get the work done and you’ll leave the gym feeling on top of the world and you’ll get the results you’re working so hard for.

  1. Staying with the familiar.

It’s easy to let yourself do the same workout every time you go to the gym.  You’re comfortable with the exercises and you don’t even have to think about it.  This does not get results.  Have a plan, stick to it for 4-8 weeks and then switch things up.  Your body will adapt to anything you throw at it.  You need to make regular changes if you want to keep seeing results.

This is not to say that it has to be different each day.  You actually need to stick to a certain program for at least a few weeks so your body becomes good at doing the exercises and you’re able to challenge yourself by adding intensity to these familiar exercises.  Use the first couple of weeks to let your body really learn the movement patterns and then use the next 2-4 weeks to really concentrate on intensity and purpose.

  1. Not getting any rest.

It’s hard to wrap your brain around this but the actual magic happens when your body is at rest!  When you workout you stress your body and cause micro-tears in your muscles.  This damage needs to be repaired in order to get stronger.  Your body can only repair it completely when you give it time to do so.  If you’re continually taxing your body all you’ll do is continue to tear it down until you end up sick or injured.

Have a mix of days where you do some high intensity work, some moderate, some easy and have one day where you take a day off from the gym.  Be sure to get enough sleep too.  When your body is in deep sleep it release human growth hormone.  Human growth hormone helps to burn fat and repair muscles but you need to be in deep sleep before your body is able to release it.  Try for 7-9 hours of sleep per night and make sure it’s quality sleep.  Keep your bedroom dark and cool and make it a ‘no device zone’.  No phone, no tablet, no TV and if you have a lit up alarm clock put a towel over it so the light doesn’t disturb your sleep.

  1. Poor nutrition.

This is a big one and is a topic for another day.  You need to eat enough of the right foods if you want results.  Diet is about 80% of your success so this needs to be dialed in.  More on that later 😉

Focus, Work Hard, Eat, Rest & See Results!

Getting fit is not just about going to the gym.  You need to have a plan, you need to be focused, you need enough intensity,  you need to change things up and you need to get enough rest.  Sounds like a lot but once you start implementing everything it becomes part of your normal routine and the payoff is worth the effort.  Not sure what to do?  Hire a professional or send me a message and I’ll help you.